BMI stands for Body Mass Index, a numerical value of your weight in relation to your height. BMIs are good indicators of healthy or unhealthy weights for adult men and women, regardless of body frame size.

In the BetterU program this week I learned that it is important to know your BMI number because carrying too much weight is a risk factor for heart disease and stroke. BMI values less than 18.5 are considered underweight. BMI values from 18.5 to 24.9 are healthy. A BMI between 25 and 30 is considered overweight and a BMI above 30 is considered obese. To find out your BMI, click here.

Finding out your BMI is painless. There are no needles, no dunking booths, or pinch tests. All you need to know is your height, your weight, and your activity level. I know two of the three. Of course I know how tall I am, or should I say how short I am. I also know that I fall in the “active” category. What I don’t know is my weight. I haven’t weighed myself in…um…quite awhile.

I have a love/hate relationship with the scale. So we broke up. It’s a long story. In summary, I used to let the scale control my mood…if it was down, I was up! If it was up, I was down.

So, lately I’ve been tracking my progress by…

• Using a tape measure
• Seeing how well my clothes fit
• My energy level
• How I look in the mirror

These methods work great, but I think it’s time to dial it back in so I make sure I’m at a heart-heathly weight. So, I’m going back to weighing in about once a week. But first, I think I’ll go buy my scale some flowers to make sure we get back together on a good number note.

Now I really must go calculate my BMI, if I’m in a great mood on Monday, you’ll know why!

And by track star I mean I am pretty darn good at tracking my nutrition and my workouts. The importance of journaling was one of the lessons in Week 3 of the BetterU program. Not only do they encourage you to track your meals and workouts in a journal they encourage you to take the time to figure out what’s working and what needs improvement.

So, after reviewing my last two weeks in my fitbook, I’m going to focus on one area in my plan that needs improvement.

This week I’m going to start scheduling my workouts in my calendar. I’m going to schedule my workouts just like I would a meeting or an appointment. I rarely if never miss or show up late for a meeting so why not schedule and treat my workouts the same way? Lately, I have been cutting my workouts short because I’m in a hurry, and that, in my fitbook, is unacceptable.

So, while I might be a self-proclaimed track star, I need some work on calendar management.

What are your plans for improvement this week?

Now I really must go download a new track or two on my iPod, I forgot to mention, I’m also a Rock Star!

Today I had two separate conversations about short term goals and rewards associated with achieving those goals. While I’m sure we all agree that the reward of setting healthy living goals is better health, right Jill? But it certainly is nice to have a carrot dangling over your head to help you achieve your goals. Ok, maybe instead of a carrot…a massage, right Ang?

The BetterU program encourages you to categorize your goals into 3 groups: Exercise, nutrition, and a heart-healthy goal. Here are a few of their suggestions:

• Physical Activity Goal: This week, I will find a safe, convenient place to walk – at home, work, or in my neighborhood.
• Healthy Eating Goal: I will make one of my favorite recipes healthier this week by: adding healthy ingredients, cutting out less healthy ingredients, and/or replacing less healthy ingredients with more healthy ingredients.
• Lowering Your Heart Disease Risk Goal: This week, I will take the Go Red Heart Check-Up to learn my risk for heart disease and stroke; if I don’t know my numbers, I will make an appointment with my healthcare provider to get them.

After setting your SMART goals, it’s time to set a reward for achieving those goals. The “carrots” or rewards don’t have to be expensive they can be anything meaningful to you. Some of my carrots? A manicure, a magazine, new workout clothes, new tunes for the iPod.

What are your carrots for achieving your short term healthy-living goals? Tell us your answer in the comment section below and one lucky winner will be rewarded with a pack of three Safe Side Towels! This contest will end on Saturday, February 20th and the winner will be announced on Sunday.

Now I really must make like a bunny and hop to the gym…I’ve got some carrots waiting for me!

The weeks program kicked off with a 5 question quiz and guess who got an A+? Yours truly!

There were a lot of great points in week one of the BetterU program, but I thought we could briefly chat about two: Signs of a heart attack and SMART Goals. Ready to go to BetterUniversity? Let’s get started by talking about….

Signs of a heart attack

It’s important to know these signs to help you spot when a heart attack may be happening:

• Discomfort in the chest or other areas of the upper body
• Shortness of breath
• Other signs of discomfort like breaking a cold sweat, nausea and lightheadedness

If someone has signs of a heart attack, 9-1-1 should be called immediately for help. If someone loses responsiveness or stops breathing, an AED should be used (if available) or CPR performed, in addition to calling 9-1-1.

Want to take an online CPR course or find a CPR class near you, click here.

Moving on to…

SMART GOALS

I’m a big fan of goal setting. In fact, ever since I’ve started using my fitbook, a 12-week training and nutrition journal, I’m getting better about setting, reflecting, and achieving my goals. fitbook helps set 12 week goals, break those goals down into one week chunks,  and then break them down further to one day at a time.

The BetterU lesson this week suggests making SMART goals:

• Specific
• Measurable
• Appropriate
• Realistic and has a…
• Timeframe

I’m no CPR dummy so I’m going to follow this SMART way of goal setting and take accountability for building a BetterMe.

Now I really must go study for week 2 of BetterU…I want my GPA to be like my blood type and my attitude: B-positive!

You’d never know Jennifer has HCM because it doesn’t slow her down, she’s as normal as you and me, but she has to stay on top of her health with meds and frequent visits to the cardiologist for the rest of her life.

Jennifer was born with this heart condition, but for most of us heart disease is preventable through diet, exercise, heart check ups, and  lipo-protein blood screening.

When the American Heart Association (AHA) and fitlosophy, the company behind fitbook, asked me to participate in the BLOG YOUR HEART OUT campaign over the next 12 weeks, I jumped at the opportunity to SPEAK UP for heart disease.

Over the next 12 weeks I’ll be following the AHA’s BetterU program, a free online 12-week nutrition & fitness makeover.  I’ll be blogging about this program about once a week and tracking my progress in my fitbook each day.

Why am I so passionate about being part of the Blog Your Heart Out team?

• Heart disease kills about 1 woman every minute, or approximately 450,000 women each year
• More women die of heart disease than the next five causes of death combined, including all forms of cancer
• 90% of women have one or more risk factors for developing heart disease
• 80% of cardiac events in women may be prevented by making the right choices involving diet, exercise and abstinence from smoking

How can you get involved?

• Celebrate National Wear Red Day by wearing (you guessed it) red today!
• Join the Go Red For Women movement and become part of the fight against heart disease
• Grab a fitbook, and join me for the free 12-week BetterU program
• Follow me and the Blog Your Heart Out team for the next 12 weeks
• If you blog, join us February 12, 2010 to SPEAK UP for heart disease on Blog Your Heart Out Day

My next 12 weeks will be dedicated to my sister and to all women and men who help fight heart disease one day at a time.

Now I really must go eat a heart-healthy breakfast, hit the gym, and, well…GO RED!